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Lie supine on the ground with hands and feet apart. Slightly stretch the body and allow the whole body to relax completely with eyes gently closed. Become aware of different parts of the body staring from toes to head.

Feel the spread of relaxation in all parts of the body progressively.

With regular and long practice, the (relaxation) will become deeper and deeper, then you will feel very natural spontaneous and also happy to relax in shantiasana. In this asana the whole body gets relaxed to the extent that even one forgets the body itself. The mind also experiences an attentive rest. Hence it is good for both physical and mental relaxation.

Lie down on the abdomen with feet wide apart, heels touching the ground and turned in ward so as to face each other.

Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder.

Rest the chin at the point where the forearms cross each other.

Gently close the eyes.

Makarasana means Crocodile Pose; hence, it assumes the shape of a Crocodile. This simple & beautiful asana is a boon for those with conditions like neck pain, spondylosis, lower back pain, knee pain, sciatica, & the pain due to displacement of the spinal disc. One should practice this Asana for a longer duration as it encourages the vertebral column to resume its normal shape & releases compression of the spinal nerves. In this Asana, it is essential that the belly, chest & thighs continue touching the ground fully so that the stomach & the intestines are stimulated. It is useful for digestion, acidity & respiratory problems like asthma. By regular practice of this Asana, a subtle power develops in the body, which brings balance, stability & mind becomes calm and composed. There are various methods of performing this Asana.

Technique 1:

Lie face down on the abdomen on the mat with legs apart about 2 to 2 ½ feet, toes out to the sides, heels are in facing towards each other. Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder), head and face tilted one side. Abdomen and chest supposed to rest on the ground .Take your mind towards the breath. Breathe in as slow as possible; breathe out as slow as possible. With each inhalation, expand the abdomen & touch it to the ground & with each exhalation relax the abdomen. Remain in this position for 5-10 breaths or as long as you wish. It is a complete relaxation posture .

Technique 2 :In the second mode of Makarasana, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms of the hands with the elbows on the floor. If you want to cure upper neck stiffness, move the elbows forward & keep them apart. In this position, the pressure increases on the neck. For the lower back problem, bring the elbows together & closer to the body; the pressure thus moves towards the lower back. For both upper & lower back, adjust your elbows to the position where you can feel the pressure on the neck as well as on the lower back. Do each position with natural breathing. Remain in each position as long as you wish. You could do it with closed eyes, open eyes, while watching TV or talking to someone. With eyes closed, it is a good posture to be in while you introspect.

Technique 3 :In the third mode, come into the second position. Now from behind, bend alternate knee towards the hips with natural breathing for some time or as long as you wish. Then do the same with both the legs by bringing the feet together as long as you wish before getting up slowly.

Bend the lift leg, hold the left heel and place it near the perineum. The sole of the left foot should be placed against the right thigh.

Bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed near pubic bone.

Place the right sole and toes between the thigh and the calf.

Keep the hands over the thighs on knees.

Maintain for a minute and release the legs slowly.

Do it on the other side.

BENEFITS:

In automatically activates the sexual glands and redirects sexual nervous impulses back up the spinal cord to the brain. It gives the practitioner certain control over the sexual functions, which they can use both to maintain brahmacharya and redirect the sexual energy upwards for spiritual purposes or to gain greater control over the sensory and sexual functions. It also controls the female reproductive system.

In the same way bring the left foot on the right thing near the right groin.

The soles of both the feet are turned upwards with the heels almost meeting each other in front of the pelvic bones.

Sit erect with hands on things.

Maintain the posture for a minute and then release the legs and do it on the opposite legs.

BENEFITS:

It makes the mind steady; it also helps to improve your concentration power and also enhances the power of decision-making. It massages the nerves and also improves the blood circulation in abdomen and pelvic regions.

The ‘three’ asanas suited for meditation is:1.VAJRASANA2.PADMASANA 3.SIDDHASANA1.VAJRASANA (Diamond pose):1.Sit in Dan asana.2.Fold the right leg and bring the right heel under the right buttock.3.Sit on the right heel, fold the left leg and bring the left heels under the left buttock.4.Sit erect comfortably with the buttock resting on both the heels and palms resting on the things.5.Maintain the pose for one minute in normal breathing .6.Then slowly release the legs.

BENEFITS:

It strengthens the pelvic muscles; these poses will prevent the sagging of muscles, which lead to hernia. It also helps women during childbirth. It strengthens abdominal muscles and improves digestion; it also cures knee pain and rheumatism.

Lie down on your back with legs together with the hands stretched in the side at the shoulder level with palms facing the floor.Bend the right leg and cross it over the left leg and right feet locked with left calf.Now slowly inhale and while exhaling. Slowly bend both the legs to right side and simultaneously the head to the left.Inhale slowly brings back the legs and head to the center.Exhales slowly bend both the legs to left side and simultaneously turn the head to the right.Inhales slowly bring back the legs and head to the center.This is one round.Repeat 9 rounds.Do it on the other side (that is cross the left leg over right and lock the left feet to the Right calf).Repeat 9 rounds.

BENEFITS:It relieves the pain in knees, back, hip and ankle. It also strengthens the legs and abdomen.

Lie down on your back with legs together and hands in the side kept at shoulder level with palms facing the floor.Bend the right knee and place the right feet parallel to left knee on the ground.Inhale deeply and while exhaling slowly move the right knee to the right side towardsthe floor, as far as comfortable and simultaneously turn the head to the left as far asyou can.Then while inhaling, raise the right knee up and turn the head back to the center.Now while g move the right knee to the left towards the floor and simultaneously turns the head to the rightWhile inhaling bring back the right knee and the head to starting position (To the center).With this one round is completed and repeat 5rounds.Repeat the same on the left side i.e. with the left leg folded and right leg straight on the floor. Repeat 5 rounds.Repeat the same with both legs.i.e. Bend both the legs. Repeat 5 Rounds

BENEFITS:

Cures all pains in hip, back, neck and knee and helps to keep the slim and trim

Lie down straight on the back with the hands stretched straight above the head.Inhale lift up the right leg straight without bending the knees as far as possible up to 90decreesform the round.Exhale slowly bring down slowly and place the right leg on the ground.This constitutes one round of straight leg rising.Do 9 rounds on left leg. Do the same with both legs together for 9 rounds.

BENEFITS:

This asana reduces the fat around the calf muscles, thighs, back and abdomen. It strengthens all abdominal parts and improves the stamina.

Sit in Dan asana go to Vajrasana. Make a first at the back with left hand.Inhale slowly bends backward slightly.Exhale slowly bend forward slowly so that the abdomen touches the thighs first, then the chest touches the knees and then the forehead is kept on the ground.Inhale slowly comes back straight and lean backward a little.This consistitutes one round of shashankasana breathing.Repeat for nine rounds.

BENEFITS:

It reduces the fat in abdomen and also helps to massage the abdominal parts. It helps cure all digestive disoders, give rest to the heart, expands the lungs and also cures migraine.

Sit in Dan asana: Go to Vajrasana.Lean forward and take one arm distance in between the knees and in front of the kneesStand on the knees and palms. Part the legs at back parallel to knee’s position.Now inhale lift the head up and your back will the chest and the back will make a upward (convex)curve,This is one round of Tiger Berthing.Then repeat for 9 Rounds.BENEFITTS:

Hands stretch breathing:1. Stand straight .keep the feet in ‘V’ shape2. Interlock the fingers and place the palms over the chest.Stage-1 90decrees (straight in the front at shoulder level)1. Inhale stretch forward the hand so that the palms face outwards2. Exhale slow process and bring the hands back to the chest. Do it for 5times.

Stage-2 135 decrees (when you have head straight and look up to maximum that position)1. Inhale, stretch hand little above the shoulder level in the front the same away.2. Exhale slowly reveres the process and brings the hands back to the chest. Do it for 5times.

Stage-3 180 decrees (straight above the head)1. Inhale stretch up straight above the head so that palms facing the ceiling.2. Exhales reverse the process and bring back the hands to the chest. Do it for 5times.Benefits: It strengthens the hands, shoulder and the neck.It also helps you to take a long breath, allows the chest to expand and improves the body stamina